Proteins from seeds and nuts strengthen your heart

A study, published in the International Journal of Epidemiology, suggests that proteins obtained from sources like nuts and seeds keep the heart healthy. Moreover, it says that proteins from meat increase the risks of cardiovascular disorders and death, consequently.

The researchers of the study reveal that proteins from the right kind of sources benefit the cardiac well being of the individual. They aimed at examining the link between specific patterns of protein intake with cardiovascular death. The researchers belonged with the Loma Linda University School of Public Health in California and AgroParisTech. In addition, the Institut National de la Recherche Agronomique in Paris, France collaborated to conduct the respective study.

For the study, data of around 81,337 men and women, from the Adventist Health Study-2, were collected. The subjects were analyzed for their dietary patterns based on protein consumption between 2002 and 2007. For this purpose, the researchers conducted a validated food frequency questionnaire and specified meat protein and proteins from nuts and seeds along with other major dietary sources.

Gary Fraser, one of the leaders of the study, stated that along with dietary fats, proteins also have important and largely overlooked independent effects on the risks of cardiovascular diseases. An article published on Integrative Practitioner quoted his statement.

The analysis recorded 2,260 deaths due to cardiovascular diseases, during an average follow-up period of 9.4 years. The results of the study revealed that people, consuming high amounts of protein from meat, had a 60 percent increased risk of cardiovascular diseases. On contrary, individuals acquiring high amounts of protein from nuts and seeds demonstrated a 40 percent decrease in cardiovascular disease risk.

Thus, the study concludes that a diet with increasing protein sources from nuts and seeds strengthens the heart and reduces the likelihood of related diseases.

Healthy proteins for a healthy heart

Individuals can also opt some other heart-healthy protein sources against meat-based proteins for a healthy heart. Some of them include,


Apart from nuts, like walnuts, almonds, cashews, pecans, and peanuts, legumes also present a great source of heart-healthy proteins. Legumes normally include beans, peas, and lentils. They don’t contain cholesterol and have notably less fat than meat. According to the Harvard School of Public Health, one cup of cooked lentils provides 18 grams of protein and less than one gram of fat.


It serves as one of the greatest protein sources, protecting against heart and vascular diseases. Some of the best types of fish include Tuna and salmon. They significantly serve for heart disease protection. In addition to the heart-healthy proteins, these fish also include other heart-healthy nutrients like,

  • Omega-3 fatty acids
  • Vitamin B-12
  • Vitamin D
  • Niacin
  • Phosphorous
  • Potassium
  • Selenium


Chicken and turkey are also good sources of low-fat protein. As compared to red meat, a single serving of poultry is associated with a 19 percent lower risk of cardiovascular diseases. However, nutritionists suggest choosing poultry, lower in fat. For example, skinless chicken breasts must be chosen over fried chicken patties. Moreover, remove any visible fat and remove the skin while preparing poultry dishes.

Areeba Hussain

Areeba is an independent medical and healthcare writer. For the last three years, she is writing for Tophealthjournal. Her prime areas of interest are diseases, medicine, treatments, and alternative therapies. Twitter @Areeba94789300

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